Mudge

A few people ask "how do you bring your arms in on the bench?" I remember when I was first was reading these articles on how to bench and yes it sounds funny. The answer is, go low on the chest and you can bring your arms in, you really need to practice with a light weight to get the groove for your body.

While this is a board press bench the same principle applies, see how her elbows are in? She is going low on the chest, for me I am a couple inches below the nips.

Attached Images

BENCH FORM.jpg (17.7 KB, 1438 views)

Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu

Monolith

Holy shit, that low? I only bench like that for CG's... had no idea that was proper form for regular bench. For normal bench my elbows are maybe 70 degrees off my body.

http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

Mudge

She is doing CGs actually, but my elbows look about like that.

When my elbows were in outer space I could not bench over 265, and even then it was hurting my shoulders .

If you look at her lats and her legs you can also see some arch in her back.

Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu

Alaric

Thank you Mudge for showing me to this thread. That's a great picture, but the question is when you bring your elbows in like that, is it still possible for you to push up in a straight line, or will there be some arch (up and towards the head slightly) during the rest of the press.

Mudge

I dont believe you ever push in a straight line, the human body is not built that way. Try a smith machine and see how you like it, for myself on a flat bench I HATE it.

Its going to feel about as straight as you can get though, you just have to try it and find out.

Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu

Pepper

My arms come down at a 90 degree angle...perhaps explaining my shoulder problems.

Thanks for the photo..I will work on that, but it certainly looks like it will take some getting used to.

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Dale Mabry

Ahhh, yes Mudge, that is exactly how my elbow are in during bench now too. Not only has it increased my bench, but no more bursitis in my shoulders either.

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Monolith

So in other words, form for CG and NG bench should be the same, with the exception of where the hands are placed?

http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

Saturday Fever

Exactly Mono. Good picture Mudge. I thought I'd accompany it with a video:

http://66.235.16.23/training/2004_we...h-ultimate.wmv

yay.

Johnnny

What's the board for? Are you not supposed to bring the bar all the way down to your chest?

Saturday Fever

It's for training smaller ranges of motion to strengthen the overall lift.

yay.

Johnnny

Saturday Fever

That's what I thought. It's funny though certain times in a particular routine for football, they made us do floor bench presses. & the funny thing is that b/c of the floor & your arms, the bar automatically stops at that exact same spot as in the picture P-Funk has supplied. Floor bench presses is also a powerlifting technique. That one spot where the bar stops on floor bench presses or the board presses as shown in the picture, that's the one spot that ppl need a spotter for when they're tired on regular bench press.

But floor bench press or this method do really increase chest power as well as tricep power especially with floor bench presses.

Pepper

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Johnnny

Pepper
http://www.abcbodybuilding.com/exercise3/floorpress.htm

But you need flash player 6 to play the little movie.

Mudge

Quote:

Originally Posted by Johnnny But floor bench press or this method do really increase chest power as well as tricep power especially with floor bench presses.

A floor press or rack lockout would be better for triceps, which a shirted bencher benefits from or someone who is weak on the lockout.



P-Funk's waist is much narrower than mine.

Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu

Alaric

Mudge, I have to agree with you with the smith machine comment. However, I've always tried my best to push in a straight line (as much as I can). Was following the advice in your sig for bench form, are you recommending that I do a J-lift?

Mudge

I just PUSH, I dont pay attention to what kind of line it is in, I push how it naturally goes.

Saturday Fever

Alaric, it IS a straight line. It just isn't straight up and down.

yay.

Alaric

Whoa, nice video clip posted there saturday fever, i'm gonna watch that a couple more times just to make sure. So you're saying that the J-lift is actually considered pushing in a straight line?

Saturday Fever

That isn't a "J" as it's known. A "J" is when the bar isn't pressed in a straight line. In all the articles published by powerlifters, they never say, "a straight line up and down" simply "a straight line."

yay.

JerseyDevil

Good thread guys. For years I benched with elbows back, bringing the bar high up on my chest. I switched to this style a couple of years ago, and I must say it is a MUCH better way to bench. The first way involves too much delt and is extremely hard on the rotator cuffs.

Johnnny

JerseyDevil
You are right about that. I've always benched with my elbows vertical & away from my body unless I'm doing close grip bench for triceps & that can be hard on the delts.

Alaric

Saturday Fever, I think I know what you're saying....Bench steps:

1) Unrack the bar and put it over your lower chest (nipple line)
2) Lower the bar towards your belly, so that it touches your chest just below the nipple line (a couple inches or so)
3) Pause
4) Push the bar back up and towards your head so that you finish with the bar just over your chest once again.

Do I got the basics of "the straight line", and of course the elbows would be tucked.

I've attached a photo, if you don't understand what I'm saying maybe, this will help you better understand me. Excuse my poor drawing skills

Mudge

Mine if anything is pushed AWAY from the head because of the arch in the back.

I'm not sure why people are spending time on this though, you push so the weight is centered! Are you going to use your biceps or triceps to hold it if you force a certain angle upon yourself? Just push the damn weight UP! Its that simple.

Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu

I Are Baboon

Upon reading this thread, I tried the bench using this method this morning. Man, it's a lot tougher than the ol' "elbows sticking out" method. It felt good though. I think I'll stick to this for a while.

JerseyDevil

At first it seems awkward, just because you're not used to it. Once you become accustomed to this style, you'll find your bench going up.

Monolith

So does this form apply to DB presses as well? Elbows should be tucked in, with the weight being brought to just below the nips?

http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

Mudge

Thats how I've seen it done, but it drives my triceps to hell. I practiced for a week with a light weight to get the form pretty much down.

Spitfire

I dont do bench presses, I feel they do more damage then good.
Plus my shoulders seem to get worked better then anything else.
mabey Im doing something wrong.

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Johnnny

Spitfire

Well it's not uncommon to feel your shoulders greatly involved while doing chest exercises which is why you shouldn't train chest & shoulders on the same day or on back to back days.

But if I don't do bench, whether regular or floor presses, same goes for incline bench press, if I don't do them for more than 3 weeks, I'll loose strength.